Workout of the day
Tomorrow is the big day. I hope you all get so drunk tonight that you open every single present under the tree.
CrossFit Cardiff WoD
Increasing load & for time:
12 - 12 - 12 - 12 - 12
Back rack walking lunges
15/12 - 15/12 - 15/12 - 15/12 - 15/12
Calorie row
It’s late, I am on a ferry, I’ve not peed in 7 hours and it’s Christmas week. So you are getting the WoD and thats about it…
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
60 Double unders
30 Alternating DB Snatch (50/35lbs)
15 GHD sit ups
Let's pray please, that there are no bullshit, windy arsed storms that prevent me and three furry beasts from crossing the channel over to the Irish side where the Guinness is fricking legit and stud is waiting.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
15/12 Calorie echo
15 Sumo deadlift high pull (40/25kg)
15 Wall balls (20/14lbs)
Here’s to hoping that you are not planning on eating Turkey on Xmas day! Instead, get yourself a large piece of Irish beef and cook the sucker until juicy.
No one really likes Turkey anyway, leave the poor buggers alone!
CrossFit Cardiff WoD
3 Rounds for time of
10 Push Press (50/35kg)
10 Burpee box jump overs (24/20”)
200m Run
Specialty
“Grace”
For time
30 Clean and jerks (60/40kg)
5 Sets
2 Overhead squats
Build over each set
Well Janet isn’t going to be happy but… you’ve had a spell off and so she doesn’t have a leg to stand on. Which will actually, be very true after this!
CrossFit Cardiff WoD
OverHead Walking Lunge
10 - 10 - 10 - 10 - 10
This workout might leave you in disarray still on Christmas day. Be very, VERY careful.
You have been warned.
CrossFit Cardiff WoD
For Time:
2 - 4 - 6… - 20 - 18 - 16 - …2
KettleBell Swings (32/24kg)
GHD Sit ups
Specialty
Toes to bar
5:00 max rep retest
Max unbroken strict pull ups
Rest 1:30
5 Sets
Strict pull ups (@30-40%)
Rest 45s
3 Sets
1 - 3 strict handstand press ups/ 1-3 negative handstand press ups
Rest 60s
3 - 10 Box assisted handstand press ups
Rest 2:00
Every minute, on the minute, for 6 minutes:
Minute 1: 30s max straight arm GHD sit ups
Minute 2: 30s max Hip extension
Happy Monday you lovely legends. We are nearly there, the silly season is firmly upon us. It is officially okay to be eating mince pies and thinking about putting a 20ft inflatable Grinch up outside your house. I bet your neighbours love you!
Festive season hours below
Xmas hours
Monday 23rd December: Gym closes at 17:00. Normal hours until then.
Christmas Eve, 24th December: 10:00 - 12:00 (WoD at 10:00)
Christmas Day, 25th December: 10:00 - Burpees, 150 no warm up, until the last person has finished.
Boxing Day, 26th December: CLOSED
27th December: 10:00 - 12:00 (WoD at 10:00)
30th December: 10:00 - 12:00 (WoD at 10:00)
31st December: 10:00 - 12:00 (WoD at 10:00)
1st January: CLOSED
CrossFit Cardiff WoD
5 Rounds for time of:
60 Double unders
20/15 Calorie row
15 Pull ups
Be careful out there now please, you may have that special Friday feeling, but it’s the 13th and so you can never be too careful!
Especially when you are getting ragged with a pair of dumbbells.
CrossFit Cardiff WoD
For time:
50 Push press
50 Box jumps (24/20”)
50 Front squats
50 GHD sit ups
50 Thrusters
Double Dumbbell (22.5/15kg)
Nearly at the weekend and almost time to start your Xmas shopping. Maybe in around 12 days you should start thinking about what you are going to get folk!
Wish your lats well for tomorrow anyway!
CrossFit Cardiff WoD
5 Rounds for time of:
20 Pull ups
10 Deadlift (100/70kg)
Specialty
A: Within 5 minutes, build to a heavy 4 touch and go power clean and jerk
B: For 3 rounds, every 4 minutes:
Max unbroken power clean and jerks (60/42.5kg)
C: 3 Sets
2 Overhead squats
Build over each set
Mid-week and after a couple of top level thrashings, we calm things down with a another type… a heavy day.
Xmas hours
Monday 23rd December: Gym closes at 17:00. Normal hours until then.
Christmas Eve, 24th December: 10:00 - 12:00 (WoD at 10:00)
Christmas Day, 25th December: 10:00 - Burpees, 150 no warm up, until the last person has finished.
Boxing Day, 26th December: CLOSED
27th December: 10:00 - 12:00 (WoD at 10:00)
30th December: 10:00 - 12:00 (WoD at 10:00)
31st December: 10:00 - 12:00 (WoD at 10:00)
1st January: CLOSED
CrossFit Cardiff WoD
Overhead squat
5 - 5 - 5 - 5 - 5
Here’s to hoping that you lot are feeling vaguely normal again, avoiding a two day hang over!
A heads up…
The gym is hosting a CrossFit L1 seminar this coming weekend and will be closed as a result!
More time for your next Xmas party piss up!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 12 minutes of:
75 Double unders
15 Toes to bar
5 Hang power clean (70/50kg)
Specialty
Toes to bar
Every minute, on the minute, for 12 minutes:
Minute 1: 15 - 20% toes to bar 5 min test
Minute 2: 15 kettlebell swings (24/16kg)
Max unbroken strict pull ups
Rest 1:30
5 Sets
Strict pull ups (30-40%)
Rest 45s
3 Sets
1 - 3 strict handstand press ups/1 - 3 negative handstand press ups
Rest 60s
3 - 10 box assisted handstand press ups
Rest 2:00
Every minute, on the minute, for 6 minutes:
Minute 1: 30s Max straight arm GHD sit ups
Minute 2: 30s max Hip extension
Well predictably that hurt! And I am not talking about any workout! AND, I am actually writing this on Friday night as I know just how much trouble I am going to be in on Sunday! Rough as…
CrossFit Cardiff WoD
50 - 40 - 30 - 20 - 10
Wall balls (20/14lbs)
Burpees to target
HERE WEEEEEEEEE GO! The day is upon us, I say it every year… WTF! It feels like it was only yesterday that I had Mikey B’s hung over arse dropped over my shoulder on the 200m buddy carry! It’s here again!
The class will be utter carnage, as per, but not as much as the Xmas do! Splitting the E on a Guinness is like getting 100m on rowling. You aren’t allowed to stop attempting it until it happens! Bad news!
CrossFit Cardiff WoD
A: Within 15 minutes, establish a 1 Rep max
Strict press
B: 3 - 3 - 3 - 3 - 3
Strict press (80& of A)
I want to say that there is something really important about this date, the 5th. But I must be going mental as I cannot remember. If I’ve missed your birthday (important person) then let me know and I will of course make you do calories! No bother!
CrossFit Cardiff WoD
10 Rounds for time and load of:
1 Back squat
10 GHD sit ups
Rest 3:00
Specialty
A: Within 5 minutes, build to a heavy 3 touch and go power clean and jerk
B: For 3 rounds, every 5 minutes:
Max unbroken power clean and jerks (60/42.5kg)
C: 3 Sets
2 Overhead squats
Build over each set
Mid-week and it’s downhill from here! The weekend is looming and Janet is ready! She’ll be swinging those trousers around her head by 9, guaranteed!
CrossFit Cardiff WoD
A: 15:00 minutes to practice
freestanding handstand practice
B: 3 Rounds each for time of:
25/20 Calorie echo bike*
Rest 4 minutes between rounds
*Scale to a 1 minute AMRAP if needed.
By this time next week, you might be starting to feel normal. The hang over may be thinking of calming down and removing you from the torture it has been delivering for the past 48hrs.
Or maybe not!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
9 Pull ups
12 Wall balls (20/14lbs)
15 Box jump over (24/20”)
Specialty
Toes to bar
Every minute, on the minute, for 10 minutes:
Minute 1: 15 - 20% toes to bar 5 minute test
Minute 2: 8 - 15 V-ups/tuck ups
Max unbroken strict pull ups
Rest 1:30
3 Sets
Strict pull ups (40-50%)
Rest 1:00 - 1:30
3 Sets
1 - 3 Strict handstand press ups/1 - 3 negative handstand press ups
Rest 60s
3 - 8 box assisted handstand press ups
Rest 2:00
Every minute, on the minute, for 6 minutes:
Minute 1: 5 - 10 strict toes to bar
Minute 2: 20s/20s side plank rotations
We are in the last month of 2024, December. Meaning that the silly season is soon to kick well into gear!
One specific element to this is the CrossFit Cardiff Xmas do, coming your way violently this Saturday. GET READY.
Prior to doing so, you will be subjected to the god awful 12 days of Xmas workout. Something you also seriously need to get ready for!
Lastly, getting this out there early, the Xmas opening hours are below:
Monday 23rd December: Gym closes at 17:00. Normal hours until then.
Christmas Eve, 24th December: 10:00 - 12:00 (WoD at 10:00)
Christmas Day, 25th December: 10:00 - Burpees, 150 no warm up, until the last person has finished.
Boxing Day, 26th December: CLOSED
27th December: 10:00 - 12:00 (WoD at 10:00)
30th December: 10:00 - 12:00 (WoD at 10:00)
31st December: 10:00 - 12:00 (WoD at 10:00)
1st January: CLOSED
Anything outside of the above will be regular hours
CrossFit Cardiff WoD
5 Rounds for time:
18/15 Calorie assault bike
12 Deadlifts
9 Hang power snatch
6 Overhead squats
Barbell loaded at 60/40kg
A little story about this workout. I programmed/did it during lockdown with no bike and 50kg, albeit with snatch grip deadlifts and this is what I looked like…
It’s Friday, the end of another slog and therefore one last opportunity for me to blast you all with the below sentence…
PAY FOR YOUR XMAS PARTY TICKETS YOU ABSOLUTE DRINKING MACHINES!!!
You can and will be drinking so hard that your nose bleeds and all of your clothes just fall off, but the only way you will be able to is if you…
BUY A TICKET!!!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 10 minutes of:
16 Double KB front rack walking lunges (24/16kg)
6 Bar muscle ups
60 Double unders
Do it, why not, you’re driving past Sainsbury’s anyway. Nip in, (Nicole won’t even care that you are 5 minutes late for class) grab £20 of your hard earned readies and buy a CrossFit Cardiff Xmas party ticket. We’ll figure out the rest at another time.
You will need to come anyway, all of you. Nick Webb will need assistance in climbing into his own right shoe following 17 attempts to split the E (the Northern Irish way) of his Guinness.
CrossFit Cardiff Partner WoD
For time:
60 Calorie row
30 Shoulder to overhead (70/50kg)
60 Sandbag burpee over the box (48/40”)
30 Shoulder to overhead (70/50kg)
60 Calorie row
Split reps as needed
Specialty
A: Within 5 minutes, build to a heavy 3 touch and go power clean and jerk
B: For 3 rounds, every 5 minutes
Max unbroken power clean and jerks (60/42.5kg)
C: 3 Sets
2 Overhead squats
Build over each set
It’s getting close to that time. The badgering is about to begin, and from all angles!
PLEASE COULD YOU ALL PAY FOR YOUR XMAS PARTY TICKETS. DO NOT MISS OUT,
You know the score, it is the one time of year that everyone gets proper loose and has one hell of a knees up. Which coach will be sick in the toilet by 10pm and in bed by 10:30?! My money is on Davs.
In order to observe this spectacle… get some cash (is king) to a coach ASAP!
CrossFit Cardiff WoD
For time:
1 mile run
then, 10 rounds of:
10 GHD sit ups
15 Wall balls (20/14lbs)
then, 1 mile run
